1/31/18 Wt 195.8, Slept 7.5 hours. Tough day- my mom had a recurrence of brain tumor. Neurosurgeon tomorrow. Workout was a good release. Felt sluggish until warm up and skill work on jumps. New standard for burpees went ok. Higher heart rate. No repped 2 and did 2 additional. Opportunity for improving skill especially going to the ground.

Jan-31 *high carb

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills Felt smoother and easier

+

For time:

60-40-20 cals AB

30-20-10 russian KB Swings @ 53#

20-15-10 Burpees over lateral line (put a tape line down, and perform burpees using the new lateral hop standard over the tape line)

18:48- worked at near max entire time. tried to minimize rest time. Proud of effort!

+

10min cyclical flush on AB/Rower

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

High Carb

P 163 g, C 200g F 64 g

1/30/18 - 57th birthday- (3 years of training before 60)  Slept 7.5 hours, napped 60 min. 8/10

Jan-30 *mod-carb

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hinge prep (tall-kneeling banded hip hinge + banded quadruped frog-rocks + banded ""reverse deadlift"" pull-downs)

*vid for ""reverse DL pull-down""  - https://www.youtube.com/watch? v=oSjJsyMmRiU

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

+

A. 1-pause Clean Deadlift (below knee) - 3 on the 90sec for 10 sets (start @ 115# and build conservatively to mod / mod-heavy, focus on gathering tension in the setup + maintaining spine position throughout pull)

# 115,115, 125,125,135,135,145,145,155,155

B. 2-position Clean (mid-shin + above knee) - 1 complex on the 90sec for 10 sets (start w/ empty BB and only progress if you feel confident in your positions) 45# bar  This felt more comfortable

*https://www. catalystathletics.com/ exercise/71/2-Position-Clean/

+

Overhead Position Work (goal: open up shoulder flexion range to improve overhead position for jerks)

A. Bar-hanging Scap Pull-up w/ 3sec ""deadhang"" at bottom of each rep - 4 sets of 5; rest as needed

B. Wall slides straight forward and scapular plane (make a Y) - 4 sets of 5 each; rest as needed

*https://www.youtube.com/ watch?v=quvn0pXfdvQ

C. Front foot elevated kb press w/ rib lock - 4 sets of 10 each side @ 35 lbs KB; rest as needed

*https://www.youtube.com/ watch?v=OzfjrhuF-nc

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath

*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 10 reps in each position

*https://www.youtube.com/ watch?v=7s-JA47jiE4

Mod carb

P 169 g, C 170g, F 55 g

1/29/18 Slept 7.5 hours, napped 20 min. Wt 196.8. 8/10

Jan-29 *low carb

Self-directed reocvery work

(flow should be: easy cyclical -> movement -> breathing)

cross crawl, bird dog, cat/cow, elevated cat  / 5 min row- this was repeated 3 times

Low  Carb

P 157 g, C 146 g, F 59 g

1/28/18 Slept 8. 5 hours, napped 45 min. Wt 195.8. 8-9/10

Jan-28 *mod carb (deload)

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

Hinge / Squat - Strength Support

A. Bilateral elevated split squat - 3 x 6 ea leg;   20# DB each arm rest as needed (moderate)

*https://www.youtube.com/ watch?v=WVmnaGOFKuo

B. Split stance BB RDL - 3 x 6 ea leg;  @ 85 # rest as needed (moderate)

https://www.youtube.com/watch? v=g3KHlUXN29g

C. 3-way lunge - 3 x 3 cycles ea leg; rest as needed (moderate) holding 30# DB

*https://www.youtube.com/ watch?v=kmdCcUCmvik

D. Deficit hip hinge - 3 x 15; rest as needed wide green Rogue

*https://www.youtube.com/ watch?v=KhcTpBAIZGU

+

Double-under technical ~30min (work your way thorugh these, identify the drills that are most benefical for you right now and we will continue to revisit these)

https://www.youtube.com/watch? v=Nuq32zlovw8 hand and thumb placement

https://www.youtube.com/watch? v=_6IHZfqc4WI breathing on double unders

https://youtu.be/RRYLq3DW8eI elbow position

https://youtu.be/gNC4KPw9zlI wrist speed

https://youtu.be/-UIRL-eE-g4 rope size

https://youtu.be/d8pHpNfWZMQ backward jumping

https://youtu.be/54tq-D0lCFw speed step drill- these two were most useful

https://youtu.be/CY7ZK2dP9s0 box drill- don't really have a way to set this up

+

Shoulder End-range strength - 2 cycles through these drills

https://www.instagram.com/p/ BaKI9ihHtMc/?taken-by= strengthcoachtherapy

*film these movements for review

https://www.youtube.com/watch?v=1D4r7ru8c6E

Could not figure out the final lift off she did standing with a towel under her forearm. I looked on youtube and substituted a prone lift off while trying not to put much force into the elbow. Jax, our cat tried to make a cameo.  My wife filmed and our basement looks like we live in a trailer park. Our 17 yr old son has his room down there. We share the space. :)

Mod Carb

P 149 g, C 178 g, F 72 g

1/27/18 Slept 8.5 hours, napped 60 min. 8/10

3  x 10 min AB with Cat/cow, bird dogs and elevated cat stretch between AB pieces.

Low Carb
P 177 C 160g F 72 g

1/26/18 Slept 7.0 hours, napped 60 min. 7-8/10 Gluts still sore and tight, especially after inactivity/sitting.

Jan-26 *mod-carb (deload)

Choice Cyclical - 60min continuous (rotate ergs by feel)

...every 5min ""burst"" for 20-45sec (intensity and duration of burst based on feel)

10 min AB, 10 min row. 30 sec burst every 5 min. Row at 1:48 and AB @ 425W

Felt good and strong

+

Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible

+

Trunk = McGill's Big-3 - curl-up / side plank / bird-dog (take each set to the point of local burning)

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath

*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 10 reps in each position

*https://www.youtube.com/ watch?v=7s-JA47jiE4

Mod Carb

P 155 g, C 171 g, F 68 g

1/25/17 Wt 194.8- continues to drop. Slept 7.5 hours, napped 45 min. Tight gluts with tightness in very low back  a new type of feeling nothing bad just different- (Banded hip hinges and frog rock?)

Jan-25 *mod-carb (deload)

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

+

Front Rack Movement: (for the long-term goal of Open in 2021 -- developing a compentent front rack is absolutely essential)

 -Banded Super-front Rack Stretch - 3 x 45sec; rest as needed (light-mod band) red narrow Rogue band

 -Mini-band on elbows front rack pull-aparts - 3 x 12;  @ 55 lbs rest as needed (use the lightest weight you can in order to maintain a front rack position, use this to engage upper back in front rack) 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec @ 125 # rest as needed

Felt more stable and solid than the previous sessions.

+

Hinge / Squat Position Work 

A. Banded Hinge Pull-throughs -4 x 10; rest as needed- I really like this.

*https://youtu.be/7Acb4kkLmwk

B. KB Goblet Squat w/ 5sec pause in bottom  - 4 x 6 @ 45# rest as needed (film from side so I can see spine position)

https://www.youtube.com/edit?o=U&video_id=Xrpc5bgSJtU  I just can't seem to extend my upper back.

C. Full Depth Front Squat @3211 tempo - 4 x 3 @ 75#; rest as needed (goal is to match positioning from ""B"" across - light load)

+

Overhead Position Work

A1. Elevated Cat Stretch w/ contract-relax pulses - 3 x 5 cycles of 5sec stretch + 5sec contraction

These were awesome!! They really seemed to isolate my upper back and shoulder restriction.

A2. Tall-kneeling DB 2-arm Shoulder Press w/ pause overhead - 3 x 6 reps; rest as needed  @ 25 #(light-mod load, focus is on position overhead)

B. Rings Row (or inverted bar row) - 4 x 10; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body). Thanks for the sequence ques. 

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carbs

P 155 g, C 171 g, F 68 g

1/24/18 Wt 195.8- lowest in 2-3 weeks. Slept 7.5 hours. 8/10

Jan-24 *mod-carb (deload)

10min Double-under tech / practice

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills

Felt easier and more fluid than last week

+

30min easy cyclical (keep HR under 140 BPM)  30min  AB

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap
This felt good. Focused on Obliques and diaphram

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~ healthed/p_muscle_relax.mp3

Mod carb

P 167 g, C 206 g, F 66 g

1/23/18  Wt. 196.0  Slept 7.5 hours 8/10. Feeling less fatigue. Napped 30 min.

Jan-23 *mod-carb (deload)

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

+

Hinge / Squat Position Work (goal: continue to improve spine stiffness and hinge pattern mechanics)

A. Tall Kneeling Banded Hip Hinge - 4 x 10; rest as needed (band pulling hips back)

B. Banded Quadruped Frog Rocks - 4 x 10; rest as needed (band pulling hips back)

liked the banded exercises

C. Single-arm Russian KB Swing - 4 x 10 ea arm  @ 35 lbs; rest as needed

+

Overhead Position Work (goal: open up shoulder flexion range to improve overhead position for jerks)

A. Bar-hanging Scap Pull-up w/ 3sec ""deadhang"" at bottom of each rep - 3 sets of 5; rest as needed

B. Wall slides straight forward and scapular plane (make a Y) - 3 sets of 5 each; rest as needed

*https://www.youtube.com/ watch?v=quvn0pXfdvQ

C. Front foot elevated kb press w/ rib lock - 3 sets of 10 each side; @ 35 lbs. rest as needed-focused on overhead arm position.

*https://www.youtube.com/ watch?v=OzfjrhuF-nc

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath

*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 10 reps in each position

*https://www.youtube.com/ watch?v=7s-JA47jiE4

Mobilized abs- abs felt restricted when extending upper thoracic spine  and diaphragm with lacrosse ball

Mod carb 

P 179 g, C 181g, Fat 44g

1/22/17 Slept 7 hours, napped 45 min. Wt 197.4, 7-8/10

Snow shoveled for 45 min. :) Spent 20 min reviewing photo and thoracic spine extension. Focused on keeping ribs "down" and extending in upper thoracic spine. Did this statically with a PVC pipe and mirror the. Trying to improve my positional sense.

Low Carb
P 173 g, C 179 g, F 63g

1/21/17 Slept 7.5 hours, napped 30 min. 8/10

Snowboarded 4 hours

Low carb

P 151 g, C 146 g, F 69 g

1/19/17 Slept 6 hours, my wife had to leave for airport at 3:30 am-so interrupted sleep. Wt. 196.2

7-8/10. Feeling fatigued. Napped 120 min in afternoon.

Jan-19 *high carb

AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage 70%= 730W

+

***only progress if you were able to complete all 35min successfully last week

On a 30min Running Clock

AB - @ duration of longest interval you successfully completed during initial test @ 70% of peak wattage (i.e. if you completed 20sec during test, then perform 20sec intervals here) upped to 15 sec from 10 sec

70sec Rest

*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration I ended the work out after 9:00 min. I could not hold 730W for 15 sec, could make 12 sec. Felt mentally engaged but no power. Ugh. Finished the workout and napped another 60 min. I'll focus on recovery and the next opportunity.

+

Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP +5sec of shaking; rest as needed (dig into the fatigue a little more than previous weeks)

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed

A3. Table Hold w/ alternating leg lift- 3 x 8-10 slow / controlled alt reps; rest as needed (create as much shoulder extension as possible)" "Jan-20 *low carb

Self-directed reocvery work

(flow should be: easy cyclical -> movement -> breathing)

High carb

P 145 g, C 234 g, F 78 g

1/18/17  Slept 7 hours. Wt. 196.2  8/10 Super long work day.

Jan-18 *mod carb

Warm-up:

Dynamic Squat Prep - 10min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

Front Rack Movement: (for the long-term goal of Open in 2021 -- developing a compentent front rack is absolutely essential)

 -Banded Super-front Rack Stretch - 3 x 45sec; rest as needed (light-mod band)

 -Mini-band on elbows front rack pull-aparts - 3 x 12; rest as needed (use the lightest weight you can in order to maintain a front rack position, use this to engage upper back in front rack) 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec;  @ 125# upper back felt more solid/stable

+

A. Full-depth HB Back Squat @21x1 - build to moderate 20 for the day (3-4 sets max); rest as needed (set ends if you lose position / bar speed / power)

I looked through TTT info and wasn't 100% sure of "build to moderate 20 for the day". Interpreted set ends when you lose position / bar speed/ power as meaning higher reps so here's what I attempted--
85 # x 16, 85#  x 15, 85# x 14 ended sets when I lost speed and felt like I was pausing more than 1 sec at top.

B. Push Jerk in Split - accumulate 30 MINDFUL reps w/ empty BB (film & post one for my review)

https://www.youtube.com/watch?v=rJLOwGa5jUg

*https://www.youtube.com/watch?v=KVprSQhtRRg

C. Yoga Push-ups - accumulate 40 reps NOT for time at 2nd most challenging level of the progression from last week (really emphasize the press back into Pike position) Feet on Bench ( 20 inches) 

D. Wall-walk + 5sec hold in HS position - 4-5 sets; rest as needed goal is to keep hands about 8-10"" away from wall and maintain a rigid body-line. Felt the most confident yet, not only attaining the position but with the holds too.

+

4 Rounds for QUALITY *film & post one set of sequence

10 Empty BB Hang Squat Cleans (bar starts at mid-thigh, pause in front rack 2sec ea rep)

**these looked better last week than week-1 -- now we're going to go from a high hang position to challenge your proprioception

**https://www.youtube.com/watch?v=RmmAUhbye9I

8 Empty BB Front Squats

6 Empty BB Press in Split (jerk stance, alternate lead leg each set)

*rest as needed b/t round & movements -- try to select a load that allows you to complete this UB

Video-  https://www.youtube.com/watch?v=g6rdSZBBGec

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carb
P 156 g, C 198g F 65 g

1/17/17  Slept 7.5 hours, Wt. 196.2,   8/10,  napped 30 min.

Jan-17 *high carb

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills

Liked this. Felt good. It was fun and rewarding to work on this type of movement and skill.

+

10min AMRAP

25cals Row

15 Lateral Burpees over the rower

3 rounds + 10 cal- What is the defined crossfit movement with "over rower" I looked at Youtube. I was not able to perform 15 lateral jumps over the rower taking off and landing on two feet. I did more of a lateral hop-trying to jump off 2 feet but landing on one. What is the prescribed movement I should focus on for next exposure?

+

10min cyclical flush on AB

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

I enjoyed this workout. It felt good to do some jumping and work on this skill.

High Carb

P 173g, C 218g, F 64 g

1/16/17 Slept 7.0 hours, napped 45 min. Wt 195.8   8/10

Jan-16 *mod-carb 

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (plank w/ alt arm reach, glute bridge, banded palloff press)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped scap CAR's, PVC pass-through, scap pull-up maintaining hollow)

+

A. 1-Pause Halting Clean Deadlift (below knee, 2sec pause) - 3 on the min for 10 sets (match load to last week, pay attention to hinge mechanics throughout the pull) @ 145 Lbs - Felt better position than last week.

B. Clean Grip BB Pendlay Row - 3 x 5 ; rest as needed (slow/controlled reps, focus on maintaining tension through T-spine) @ 125 #  Focused on upper back position. Watched several youtube videos on set up

C1. Small, tight arch-hollow swings x5 + Strict Pull-up x AMRAP - 4-sets of the complex; rest as needed (for each strict pull-up, hold chin-over bar position for 1sec) Whoa- I have some strength to gain. Used the new pull up bar. Hollow rocks felt good. 2,2,2,2 for AMRAP pull ups. Was able to hold chin over bar on 1st rep but unable on second rep of each set. This was fun and a challenge. (22° in garage).

C2. Standing Banded Kip Pulls - 4-5 x 8-10; rest as needed (keep the band light, focus on posture)

*https://www.instagram.com/p/BR-5nFeBw4U/?taken-by=cfgymnastics&hl=en 

D. Inverted bar Row - 4 x AMRAP UB while maintaining strict body-line; rest as needed to match at least 90% of previous set   9,9,9,9

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 10 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

P 164 g, C 194 g, F 53 g

1/15/17  Slept 7.0 hours. Wt 195.6-lowest it;s been in 6-8 weeks. 8/10

AB/Row- E0  30 min running time. Switch every minute

Low Carb
P 173 g, C 140 g, F 60 g

1/14/17 Slept 9.0 hours, Napped 20 min. Wt. 196.8. 8/10

Jan-14 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. 2-Pause Snatch Deadlift (below knee + above knee) - 5 x 5; rest as needed (target = 135# across, film from side -- this is focused on developing the optimal positions for a squat / power clean)

https://www.youtube.com/watch?v=q5hC66DSOCk

Felt better than last exposure

https://www.catalystathletics.com/exercise/329/Snatch-Segment-Deadlift/

B. BB Shoulder Press - build to 5RM; rest as needed  5 RM = 110 Lbs.

C. Sandbag OTS x3 + Sandbag Bearhug Squat x3 - 6 sets of the complex (91# depending on what you can put together here, I'm making the assumption that your 100# bag will be in by now)

+

10 Sets completed AFAP each round

10cals AB

8 Burpees

10 KB Goblet Squats @ 35#

10 Inverted Bar Rows

Rest 60sec b/t sets

36:56 This was rewarding and tough.

*if speed / power drops off, rest additional 60sec before starting next round

+

Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

Mod carb

P 159g, C 200 g, F 62g

I really felt a lot of progress over this block of training. My capacity is the best it's been for years and feeling stronger. I have been challenged and feel much more confident about intense efforts. Kind of a break through knowing that I can handle some higher volumes and efforts. Really excited about the next few blocks!

Thanks! 

1/13/17 Slept 8.5 hours, napped 60 min. 7-8/10. Kinda tired.

AB E0 for 25 min. Mobility 15 min. pancake and couch stretches. Worked on position of pike push up.

Low Carb

P 170 g, C 170 g, Fat 71 g

1/12/17 Slept 7 hours, napped 90 min. 7/10- tired. Mild soreness/tightness in gluts.  Felt better after 60 min nap. Then worked out. That felt good. napped 30 min after. :)

Jan-12 *high carb

AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage 1040, 1040, 1025

+

***only progress if you were able to complete all 35min successfully last week

On a 40min Running Clock-Target   @ 700-730W. During workout often recorded 840-890 W for 10 s interval. 

AB - for 5sec shorter than longest interval you successfully completed last week @ 70% of peak wattage (i.e. if you completed 20sec last week, then perform 15sec intervals here)

60sec Rest

*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration

+

Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP +5sec of shaking; rest as needed (dig into the fatigue a little more than previous weeks)

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed

A3. Table Hold w/ alternating leg lift- 3 x 8-10 slow / controlled alt reps; rest as needed (create as much shoulder extension as possible)

High Carb

P 171g C 254 g F 66 g

I hope all the TTT athletes at Wodapolooza have healthy and successful comp. I bet you are crazy busy!

1/11/17  Slept 6.5 hours Wt. 196.8. 7-8/10. Really long stressful day. My mom had routine follow up scans/tests all day. At hopital for 6 hours

Jan-11 *mod carb

Warm-up:

Dynamic Squat Prep - 10min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

Front Rack Movement: (for the long-term goal of Open in 2021 -- developing a compentent front rack is absolutely essential)

 -Banded Super-front Rack Stretch - 3 x 30s-45sec; rest as needed (light-mod band)

 -Mini-band on elbows front rack pull-aparts - 3 x 10-12; rest as needed (use the lightest weight you can in order to maintain a front rack position, use this to engage upper back in front rack) 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 15-20sec; rest as needed

Front rack position felt more solid than last week. Left wrist was less restricted and had improved mobility

+

A. Full-depth HB Back Squat @- 3 x 10 + 3 x 1; rest as needed (build across sets with focus on maintaining a rigid spine throughout full ROM) # 115,125,135, X 10;   145, 145, 150 x 1

B. Split Jerk Stance BB Shoulder Press - 3 x 10 + 3 x 1; rest as needed (pause in a high-elbow front rack position each rep, stay ""low"" in the split position, alteranate lead leg each set) #65- 3 x 10  #85 3 x 1

C. Pike Push-ups - accumulate 30 reps NOT for time at 2nd most challenging level of the progression from last week. Tried starting from feet on bench- Ugh- it felt like my positioning was super difficult. Maybe more of an issue than strength. I wanted to "lose" the pike position and just do push ups. Regressed to pike position on floor and marked hand and feet position of floor. This was good. Did 30 reps with relatively good pike position. Will do some positional work on Sat around this.

D. Wall-walk + 5sec hold in HS position - 4 sets; rest as needed goal is to keep hands about 8-10"" away from wall and maintain a rigid body-line. More comfortable this week.

+

4 Rounds for QUALITY *film & post one set of sequence

10 Empty BB Hang Power Cleans (below knee, pause in front rack 2sec ea rep)

8 Empty BB Front Rack Step Lunges 

6 EMpty BB Push Press

*rest as needed b/t round & movements -- try to select a load that allows you to complete this UB

https://www.youtube.com/watch?v=LeOYaFxpi44

This movement felt "better"- I don't know if looked any better. Tried to focus on upper back position and not jump forward.

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod Carb

P 154 g  C 192 g  F 69 g

1/10/17 Slept 7.0 hours, napped 30 min. Wt. 197.0  8/10-tired but no soreness

Jan-10 *high carb

14min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

EMOM For 33-36min 

Min-1 - 35sec Row @ 90% effort (pacing should be about what is sustainable for a 1k time trial) 1:48-1:50

Min-2 - 35sec AB @ 90% effort (pacing should be about what is sustainable for a 5min time trial) 390-425W

Min-3 - 35sec Burpees to 6"" touch 6-7 per round

*record HR metrics for this entire training session

HR- Ave 148  Max 165  ( last week:  ave = 154,  max = 169). It felt like my effort was equal to last week's.  It went better than last week!

+

14min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High Carb

P 147 g, C 215 g, F 72g ( too high) 

1/9/17 Slept 7.5 hours, napped 45 min. 7-8/10 Wt 198.6

Jan-9 *mod-carb 

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (plank w/ alt arm reach, glute bridge, banded palloff press)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped scap CAR's, PVC pass-through, scap pull-up maintaining hollow)

+

A. 1-Pause Clean Grip Deadlift (below knee, 1-full sec) - 3 on the min for 10 sets (match load to last week, pay attention to hinge mechanics throughout the pull) @ 145# Felt better than last week. Focused on head/neck position and upper thoracic spine.

*https://www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/

B1. Hollow Pull-backs - 5 x 8; rest as needed (since you don't yet have PU bar access where you can swing, this is an excellent sub) Liked this. "New" chin bar is installed in garage. Hanging with full leg and hip extension is possible!

*https://www.instagram.com/p/BP-G1cdliUx/?taken-by=cfgymnastics&hl=en

B2. Standing Banded Kip Pulls - 5 x 10; rest as needed (keep the band light, focus on posture)

*https://www.instagram.com/p/BR-5nFeBw4U/?taken-by=cfgymnastics&hl=en Red rogue band

C. DB 2-arm Power Clean x10 + DB 2-arm Front Rack Alt Lunge x10 - 4-5 sets of the complex; rest as needed (moderate) @ 20 # DBs - No hamstring issues this week

D. Inverted bar Row - 3-4 x AMRAP UB while maintaining strict body-line; rest as needed to match at least 90% of previous set 12,11,10,9

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

P 155 g C 208 g, F 56 g

New chin up bar installed in garage.